Month: November, 2017

Thursday, Nov. 30, 2017

30 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88 Strength: Power Clean: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% New Strength Worksheet Met-Con: 10! Single Arm Dumbbell Hang Power Snatch (Left; 30lbs./45lbs.) Single Arm Dumbbell Hang Power Snatch (Right; 30lbs./45lbs.) Goblet Squat (30lbs./45lbs.)

Wednesday, Nov. 29, 2017

29 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88 Weight Vest Wednesday 5 Rounds: 10 Pull-Ups 20 Step-Ups (L/R = 1) 10 Push-Ups* 20 Lunge Steps (L/R = 1) *Burpee Challenge Option

Tuesday, Nov. 28, 2017

28 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88 30-25-20-15-10-5 GHD Sit-Ups Hip Extension Knees-to-Elbows Stiff-Leg Deadlift (65lbs./95lbs.)

Monday, Nov. 27, 2017

27 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88 Strength: Back Squat: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% Shoulder Press: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% New Strength Worksheet Met-Con: 6 Rounds: 6 Dumbbell Burpee Deadlift (30lbs./45lbs.) 12 Prisoner Get-Ups 18 Double-Unders

Saturday wod

24 November, 2017 (18:53) | WODs

Partner A will do 10 burpees while partner b works on below then switch! Continue to alternate until all the work is complete! 40 Box Jumps (24”) 40 Pull-Ups 40 KB Swings (55/35#…or heavier ;)!!) 40 Lunges with plate overhead 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 goblet squats 40 Sit-Ups

Wednesday, Nov. 22, 2017

22 November, 2017 (02:00) | WODs

We will have a 9 am and a 4:15pm class today. No class tomorrow or Friday. Join us back on Saturday morning to work off all that yummy food you’ve been binging on! Burpee Challenge Weekly Counts: 77, 78, 79, 80, 81 Weight Vest Wednesday Tabata (4 rounds each) Step-Ups Push-Ups Air Squats Body Weight Rows […]

Tuesday, Nov. 21, 2017

21 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 77, 78, 79, 80, 81 Viola AMRAP 20 minutes: 400m Run 11 Power Snatch (65lbs./95lbs.) 17 Pull-Ups 13 Power Cleans (65lbs./95lbs.) U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an […]

Monday, Nov. 20, 2017

20 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 77, 78, 79, 80, 81 Next Strength Cycle will start after the holiday. 10! (Ascending/Descending, Evens Only) Front Squat (95lbs./135lbs.) Burpees Prisoner Get-Ups

Saturday wod

17 November, 2017 (21:20) | WODs

Partner wod 24 min AMRAP Partner A runs 200m Partner B max rep wall balls Switch Partner A runs 200m Partner B max rep burpees box jumps Switch Partner A runs 200m Partner B rows max rep calories Switch Partner A runs 200m Partner B max rep slam ball Switch Partner A runs 200m Partner […]

Friday, Nov. 17, 2017

17 November, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 70, 71, 72, 73, 74 For Time: 60 Sit-Ups 50 Toes-to-Bar 40 GHD Sit-Ups 30 Pull-Ups 20 Deadhang Pull-Ups 10 Muscle-Ups